Bikini Body Program: Brazilian Butt Workout

So, here it is! Part 2 of the butt-sculpting workout to go with the first Brazilian Butt Workout. Do each workout once a week on non-consecutive days. Also, complete the Brazilian Butt Cardio part of the workout 2 – 3 times a week. 

This part of the workout requires a resistance band, a stability ball and one dumbbell (if you don’t have one, fill an empty milk container with water!). If you want to get fit at home and don’t have any equipment, these items are a really good starting point, as they are incredibly versatile and pretty inexpensive to buy. You can get resistance bands on Amazon.

Remember if you have any pre-existing medical conditions to clear any new workout plan with your doctor. This workout is just as, or more, challenging than workout 1, so be prepared!  

SETS, REPS AND FREQUENCY

Beginners should aim for two sets of 10 to 15 repetitions. If you’re fit, do two sets of 20 repetitions.

1. BALL BRIDGE

BODY PART TARGETED: REAR THIGHS (HAMSTRINGS), BOTTOM (GLUTES), CALF MUSCLES (GASTROCNEMIUS) AND BALANCE 
EXERCISE MOVEMENT:

• Lie on your back on the floor and put both feet on the stability ball.
• Place your arms by your sides to help aid balance.
• Lift your hips off the floor (this is the starting position).
• Now bend your knees & roll the ball towards your butt.
• Push your hips up until you form a straight line between your knees, hips and shoulders.

TIP: If you get the cramp in the back of your legs or calf muscles, take a rest. Slowly build up until you can perform a full set.

 2. STABILITY BALL GLUTE LIFT

AREA TRAINED: BOTTOM (GLUTES) AND CORE (TRANSVERSUS ABDOMINIS)
EXERCISE MOVEMENT:

• Lie with your belly on top of a stability ball and place your hands firmly on the ground.
• Bend your left leg and flex your foot.
• Push your left heel up towards the ceiling and squeeze your bottom.
• Now, lower your leg until your knee touches the ball.
• Finish one set on the left side before repeating it with your right leg.

TIP: Keep your hips level and don’t bounce on the ball.

3. BENCH SIDE STEP-UP WITH SIDE LEG RAISE

AREAS TRAINED: INNER THIGHS (ADDUCTORS) AND BOTTOM (GLUTES)
EXERCISE MOVEMENT:

• Stand on the floor with your right leg next to a step or bench.
• Place your right foot on the bench and turn your toes (of the right foot) out 45°.
• Step up onto your right leg and lift your left leg out to the side.
• Bring your left leg back in towards your right leg and lower it to the ground.
• Complete one entire set with your right foot on the step and then change sides. 

TIP: Keep your tummy tight and squeeze your bottom to help your balance.

4. STABILITY BALL SIDE LEG LIFT WITH ROTATIONS

AREAS TRAINED: BOTTOM (GLUTES) AND BALANCE 
The butt is made up of three layers of glute muscles. By adding rotations, you ensure that you work all three muscles to sculpt the butt from all angles.
EXERCISE MOVEMENT:

• Kneel next to a stability ball and lean over the ball with your left side. Then extend your right leg out sideways with your foot on the ground.
• Now lift your extended right leg off the floor until it’s level with your hip.
• Hold this top position and rotate your leg in a circular movement clockwise. Lower your leg.
• Repeat this move, this time rotate your leg anti-clockwise.
• One rotation counts as one repetition.
• Complete one set with your right leg and then repeat with your left leg.

TIP: Your supporting leg, is also working hard, and will get tired as well.

5. DUMBBELL SUMO SQUATS

AREAS TRAINED: FRONT, BACK, INNER & OUTER THIGHS (QUADRICEPS, HAMSTRINGS, ABDUCTORS  & ADDUCTORS) AND BOTTOM (GLUTES)
EXERCISE MOVEMENT: 

• Stand with your legs one-and-a-half times shoulder-width apart.
• Turn your feet out 45 degrees.
• Hold the end of a dumbbell between your legs with both hands.
• Now bend your knees until the dumbbell touches the floor.
• Return to the starting position.  

TIP: Remember to keep your back straight and look straight ahead during the exercise.

6. ELASTIC BAND BRIDGE

AREAS TRAINED: BOTTOM (GLUTES) AND REAR THIGHS (HAMSTRINGS)
The extra resistance of the band will increase the resistance of this exercise, significantly increasing the toning effects on the butt.
EXERCISE MOVEMENT: 

• Lie on your back with your legs bent and your feet firmly on the ground.
• Place an exercise band across your hips and hold the ends of the band on the floor either side of you.
• Now, lift your butt off the ground until you form a straight line between your knees, hips and shoulders. Your hips should be pressing up against the resistance band.
• Lower your butt back down to the ground, but don’t touch the floor.

TIP: You can make the exercise harder by doubling up the exercise band to increase resistance. The tighter you pull the band over your hips, the more resistance it’ll generate.